Wednesday Skills (Non-Fatigue)
A1. Hollow to Superman Kip Practice x 5 sets, 10 sec
A2. Skin the Cat on the Rings Practice x 5 sets, 10 sec – https://www.youtube.com/watch?v=O3E7i37B6nc
A3. Double Unders, 30-60 sec x 5 sets, 1 min
B. Handstands/Handstand Shoulder Taps 5-10 reps x 5-7 sets
*scaled – https://www.youtube.com/watch?v=2_s4vIT-3D8
C. “KB FLOW”
One Arm Hang KB Split Clean. One Arm Hang KB Snatch. One Arm OH KB Forward Lunge. Turkish Get Up 1.1.1.1 x 5 sets/arm – rest 30 sec b/t arms
– https://www.youtube.com/watch?v=BAiE7naA3JU
*the goal is to work to your heaviest complex unbroken – but start light to get the movement down
D. AMRAP in 10 Minutes:
30 sec FLR on Rings – goal is hands turned out like top of Rings – we need to ALL get good at this for bicep/tricep lockout strength
20 sec Hang from Pullup Bar – Holding Hollow
10 Plank Shoulder Taps – https://www.youtube.com/watch?v=qGVomxz_QAc